January 20, 2019

What, Exactly, is a “Dirty Macdeuce”? 🤨

THE SCENE:

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F3 WELCOME & DISCLAIMER

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WARM-O-RAMA:

  • Burpees x10 OYO
  • YHC’s Fav Stretch

THA-THANG:
The “DirtyMacDeuce”

4 circuits of 3 exercises done to 12 4-count reps. Each set has one chest exercise, one leg exercise and one core exercise. 1/2 mile between each circuit.

1st circuit

  • HRM x12 IC
  • Revers Cruches x12 IC
  • Prisoner Squats x12 IC
  • 1/2 mile lap

2nd circuit

  • Diamond Merkins x12 IC
  • Crunchy Frogs x12 IC
  • High Knee Jump Squats x12 OYO
  • 1/2 mile lap

3rd circuit

  • Merkins x12 IC
  • V-ups x12 IC
  • Smurfjacks x12 IC
  • 1/2 mile lap

4th circuit

  • Wide Grip Merkins x12 IC
  • Flutter Kicks x12 IC
  • Jump Lunges x12 OYO (2=1)
  • 1/2 mile lap

PAX arrived back at startex to knock just a little bit of BEARACIDES! …NBD…

3 point bear crawl/crawlbear suicide drills with a whole lot of BBS mixed in. It sucked and I hated it.

MARY:
The following is a list of things ain’t nobody got time fo.

  • Dat  ✅ 

COUNT-OFF & NAME-O-RAMA
Ace Ventura, Soulja Boy

CIRCLE OF TRUST/BOM:

Excerpt Theodore Roosevelt’s famous speech “Citizenship in a Republic”.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

MOLESKIN:

The air was sups cold this morning which made all the running 10x more worser.

ANNOUNCEMENTS: